Adarq.org

07-04-20

Morning BW - 66.9
Workout BW - 66.9

Workout

Lattice warmup

Pullup
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1
+45.9 x 1
+52.5 x 1 
+53.6 x F (got to about half way)

Fiddled around with some lockoffs too

Half Crimp Deadhangs
18mm
BW x 5s, 5s
15mm
BW x 5s
+5 x 5s, 10s, 10s
+10.5 x 10s, 7s
BW x 18s, 15s, 15s

Notes
 
Well, that's a pretty big PR. Failed on the 1.8xBW attempt, but hit 1.785, so am pretty happy with that. Should start to work OAC stuff on alternate pulling days, now, as I guess the strength is there.

The weird numbers for the higher weight pullups are because i got them by measuring total BW on a scale while loaded, so 119.4 was highest successful weight I managed. If I can keep that total aroudn 120kg while dropping closer to 60kg (probs not getting passed like 63-64), then I'll be golden.

Diet

Kcal (yesterday) - 1650 (1650)
Prot (yesterday -  105g (115g)

04-04-20

Morning BW - 67.4
Workout BW - 67.1

Workout

Lattice repeater hang warmup

Pinch Holds
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 5s

Pinch Reps
16 x 3, 3, 3, 2

Pinch Hold
13 x 11s, 11s, 11s

Pushups
BW x 5
+8 x 12
+13 x 10, 10

KB OHP
8 x 5
16 x 9, 9

Hollow Body Holds
BW x 25s, 25s, 25s

Notes

Weighted the pushups with weights in a backpack. I get bored doing the higher reps, so that was nice. Also good to do the OHPs after a bit of fatigue from the pushups for same reason, doing unilateral stuff for 14+ reps is tedious, esp with something so core demanding as OHPs, so being tired when I do them makes that more my style.

Pinch stuff coming along v slowly, but, again, last two sessions have been done immediately day after a demanding hang sesh, so that's more or less expected.

Diet

Kcal - 1700
Prot - 125g

03/04/2020

Morning BW - 67.4
Workout BW - 67.0

Workout

Pullups
BW x 3
+8 x 2
+16 x
+32 x 1
+37 x 2, 2, 2, 2, 2

Lattice repeater warmup

Deadhangs
HC@18mm
BW x 5s
HC@15mm
BW x 5s
+5 x 5s
+8 x 5s
+10.5 x 5s
+13 x 5s, 5s, 5s
HC@18mm
BW x 21s

Ab Wheel
BW x 5, 5, 5 + 8

Notes

Solid. Was a little frustrated that BW had stalled despite low cals, but that workout weigh-in tells a different story. Wasn't dehydrated or anything, either, afaik. We'll see what next couple days hold on that front.

Tempted to try a pullup 1rm soon.

Diet

Kcal (yesterday) - 1575 (1500)
protein (yesterday) - 120g (80g)

30-03-20

Morning BW - 67.5
Workout BW - 68.1

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+24 x 1
+40 x 3 
+29 x 4, 4

Pinch Block
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 3s, 4s, F (hrm?)
13 x 10s, 12s, 10s, 10s, 10s

Part ROM standing Ab Wheel
BW x 5, 5, 5+7 kneeling

Notes

Slightly odd workout. Went for the triple at 40kg on a whim, was v hard but managed it. Don't really know why I failed the pick up the 16kg on that one set of pinched, but felt okay overall on them.

Ab wheel progressing nicely.

Pushups + maybe hangs + some cardio-ish stuff tomorrow.

Interested by morning vs workout weight disparity today, they've been pretty similar to each other in general til now.

Diet

Kcal - 1800
Prot - 130g

28/03/20

Morning BW - 68.0
Kcal - 1650
Prot - 100g

29/03/20

Morning BW - 67.7
Kcal - 1500
Prot - 133g

well that's a big drop. wasn't very hungry yesterday so the kcals were low, esp as i was pretty sedentery. same is likely to happen today.

Edit: calculated wrong kcal for yesterday (input cooked rather than dry lentils so underestimated that a bunch).


https://www.youtube.com/watch?v=g82MXEJC3NI

^^^ the above makes me think I should try to pump up the protein more, hard without just going super shake heavy when on a veggie diet, but might be worth trying

Morning BW - 68.2
Workout BW - 68.2

Workout

Lattice warmup
pushups/jumping pullups/plank toe taps/arm swings
3/7 -> 7/3 repeaters on jug then 18mm

Deadhangs
HC@18mm
BW x 7s, 7s
HC@15mm
BW x 5s
+5 x 7s
+8 x 7s
+10.5 x 6s, 6s, 6s
BW x 10s, 10s, 10s, 10s

Pushups
BW x 16, 16, 16

+ 20 min fitness blender thing, mostly lunges and squat jumps intervals w/ gf 

Notes

good workout! nice to hangs without pullups/totally fresh. probably going to do pullups + core work tomorrow

nice to do interval/hiit/fitness blender stuff w/ gf + good to get more cardioish activity while mostly sitting about at home

Diet

Kcal - 1900
Protein - 105g

24-03-20

Morning BW - 68.5
Workout BW - 68.6

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+40 x 1
+24 x 6, 6

Chinups
+24 x 5

Pinch Holds
8 x 5s, 5s
10.5 x 5s
13 x 5s
16 x 4s

Pinch Reps
16 x 3, 3, 3

Pinch Holds
13 x 9s, 9s
10.5 x 20s

KB OHP
8 x 5
16 x 3
19.75 x 7
16 x 12

Ab Wheel
BW x 7, 5 [longer rom 2nd set]

Notes

Felt solid. Left so much stronger than right on pinches -- not surprising, given left is generally stronger + right is where the injury is.

Put my small plates in a tote bag and hold it in same hand as kettlebell for the 19.75kg ohp -- bit awkward, not sure it's rly worth it as compared to just working in higher reps.

Ab wheel feels like it's progressing nicely.

Diet

Kcal - 1727
Protein - 107g